Tag Archives: little steps

The lie exposed about weight loss and health.

 

Seems like we are always searching for the secret to weight loss and health. We’ve spent years believing the lie that a new diet or program will solve all our troubles!

We’ve also spent years being disappointed and disillusioned.

Here’s the truth. We fail with diets and programs because we set unrealistic goals.

We try to change too many things at once.

The secret, I think, is little changes.

We need to start with one little change that we can really do.

A change that will soon become a habit. I call it a little step.

Little steps don’t take a lot of will power or determination.

“Make it so easy you can’t say no.”

Leo Babauta

When we have success with one little step it encourages us!

We can build on the success!

We create new habits that last.

dr. quote

Each week I am going to give you a little step to take. That’s all.

The perfectionist can handle one little step.

Each week the little step will be for either the body, mind or spirit.

This week’s step is for the body.

TODAY’S little STEP: Drink one more glass of water, per day, than you usually do!

Check out these previous posts if you would like some more ideas of the importance of water and how to drink more.

Why we need to drink water!   WHAT IF YOU HATE WATER? 15 TIPS AND TRICKS TO HELP.   Why do we fail? Scientific strategies for success!

If this has been helpful please share it with your friends, especially the perfectionists!

every mountain-one step

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Come on, keep climbing, you can do it!

Ever feel like you take one step forward and 2 steps back? Ever think that what you do doesn’t make a difference? Ever been so discouraged that you ate to feel better?

As a fellow mountain climber with some experience

stop the negative self-talk!

Don’t believe those lies!

Break free of those old habits!

Whatever step you are on I want to encourage you to keep up the good work. Every little change you make does make a difference.

dr. quote

Every little step makes a difference!

Every mountain is climbed one step at a time!

Maybe because of the summer you may need to go back down a few steps. There is no condemnation allowed here. Stop that nasty self-talk! emancipation-156066_1280

If we were really climbing a mountain we would climb to a higher camp and then move back and forth between the two. That would allow us time to acclimatize to the new altitude and grow stronger. That’s what I encourage you to do too. Move back and forth between steps until you feel strong enough in your new habits.

Find the step that’s right for you. Start today! Right now! Choose your next snack or meal and make it a healthy one. Find a fun way to move your body for 10 minutes. Take a U turn if you need to.

 Remember our core verse. Let’s claim our verse again! “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

TODAY’S little STEP: Find the step that seems right for you today and get climbing right now!

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Rest much, talk often, and laugh regularly.

STOP BELIEVING STUPID LIES AND TAKE A U TURN!

Ever taken a wrong turn on a road trip?

Or maybe you came across construction and got lost following the detour signs.

Would you say this? “Oh well I’ve made one bad turn. I might as well keep going until the end of the day. I’ll turn around tomorrow.”

detour-1180794_1920

littlestepstohealth.com

 

But that’s what we do on our journey to be healthy and well.

We overeat at a BBQ or have a huge piece of cake at a Birthday Party and we keep overeating for the rest of the day.

For some dumb reason we believe the lie that if we overeat at one meal or snack we might as well overeat for the whole day.

That’s like driving the wrong direction on your road trip and deciding to keep going for the rest of the day.

We need to take a U turn right away and get back on track.

arrow-35405_1280

littlestepstohealth.com

The next snack or meal needs to be healthy.

I just came back from camping and I’m struggling.

I want to have a fun little snack every few hours and have an ice cream cone every evening. But I’ve worked too hard to get to this weight and health.

I took a U turn. I popped a piece of gum in my mouth, got out of the kitchen and went for a walk.

Remember our core Bible verse, “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation.

Don’t give up, keep going!

TODAY’S little STEP: If you have gotten off track this summer, take a U turn. Make your next snack or meal a healthy one. Find a fun way to move your body. Every little step makes a difference!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Rest much, talk often, and laugh regularly. Summer is too short!

FOCUS ON THESE ESSENTIAL STEPS FOR A HEALTHY LIFE!

We think that for healthy eating and exercise to work they should be hard and require lots of restrictions and rules. Making small changes seems too easy.

But the good news is they do make a difference!

They make a difference because they become a lifestyle change! A lifestyle change that we can keep doing.

 

Here is some research to back up my statement!

healthy habits

Lesley Lutes is an assistant professor in the department of psychology at East Carolina University.

Here we are at Camp #4. We are ready for a few more small changes!

Camp #4

Nutrition: Add 1 serving of fruit – 1 small piece of fruit or ½ cup of cut fruit to 1 meal. Continue using a smaller plate. Drink water as your main beverage.

Exercise: Continue with 20 minutes of exercise daily. Add incidental exercise to your day. Examples are: take the stairs, park at the far end of the parking lot, walk during commercials.

Mental: Identify 2 lies you say to yourself. Replace those lies with truth statements.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here’s a good one.  I can do all things through Christ who strengthens me.  Philippians 4:13

TODAY’S little STEP: Get started on Camp #4! You can do it!  Every little step makes a difference because every mountain is climbed one step at a time!

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

GET BACK ON TRACK WITH SIMPLE HEALTY CHOICES!

Have you had a few setbacks? Was Mother’s Day a blow out for calories? Tempted to give up and give in to more poor choices? Don’t do it! Every little step makes a difference. You are making progress! Believe those words!

Remember my friend, Cecile and her success story? She kept taking little steps to be healthy and over the course of 7 years she lost 141 pounds. She said, “No matter how slow the weight loss is, don’t give up! God will never give up on you!”

 

dr. quote

Small steps make a difference!

 

We are about to leave CAMP #3! Let’s look at the little steps we learned and made into habits! You’ve come a long way!

CAMP #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day. 

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement. 

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

TODAY’S little STEP: Get back on track! Go down to a lower Camp for a few days, if you need to. Then keep climbing, one little step at a time! Reward yourself with a non-food reward

Be sure to stop by next week for – Feeling Pretty Today!

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Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!

 

If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.

 

Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

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